Mental Health Awareness Month: 5 Science-backed Ways to Take Action and Take Care
May is Mental Health Awareness Month, and since mental health is kind of our thing, I wanted to highlight this year’s theme, “Turn Awareness into Action.” Mental health awareness is an important first step, but it’s only the beginning. Sort of like how you are aware that a good night’s sleep helps you function better the next day, but unless you take action to turn off “Kitchen Nightmares” (my current vice) at a reasonable hour for some shut-eye, the awareness piece is no good.
This month, let’s transform our knowledge into meaningful action toward positive change. Here are some science-backed mental health facts to be aware of, and ideas for how to turn them into action for better mental health:
1. Check your space. Mental illness is not entirely genetic. Like physical health, mental health is based on a combination of factors, including genetics, environment, and lifestyle. While our genetic makeup may predispose us to certain conditions, it is important to recognize that environmental and lifestyle factors play a significant role in either exacerbating or mitigating mental health challenges.
For example, studies have shown that marijuana can trigger episodes of psychosis in individuals predisposed to schizophrenia. Unfortunately, we can’t change our genetics, but most of us have some degree of power to influence our environment and lifestyle choices.
It’s important to assess whether your living situation is safe and comfortable, as a stable home environment provides a foundation for mental well-being. Additionally, reflect on the control you have over your work, home, and social environments. Are you able to set boundaries and prioritize self-care in these areas? Small changes in the spaces we inhabit and the routines we maintain can have profound effects on our mental health.
2. Write it out on paper. Journaling as a coping skill for stress is nothing new, but science is discovering that the act of writing with a pen and paper “deeply engages” the brain. This simple act may even help with creativity, so if you are into artistic pursuits, jotting down your thoughts can help get you into the flow. Here are some pre-approved prompts to get started: 10 Journal Prompts. I find them simple enough to write without overthinking, yet they can spark some serious introspection.
3. Feed your brain. We know good nutrition supports physical health and our ability to fight off physical illness, but what if nutrition can help us fight mental illness? We are learning more and more about the brain-gut connection. Research has shown that healthy gut bacteria are associated with less depression and anxiety and support serotonin and dopamine production. Foods like yogurt, kimchi, and sauerkraut are probiotics, and prebiotics include oatmeal, berries, onions, and garlic. Both prebiotics and probiotics support gut health to keep your brain functioning at its best. Click HERE for a full grocery list of brain food options.
4. Talk to yourself. IFS therapy, or Internal Family Systems Therapy, is a relatively new practice that acknowledges our multi-dimensional humanness. Originally used to treat eating disorders, studies have shown that this kind of therapy can help with conditions such as depression and PTSD. Also called “parts work,” it is based on the idea that we are made up of different parts, and that how we communicate with those parts influences our mental health.
Similarly, I like to picture my anxiety as myself at the age when it presented. It helps to acknowledge that I know she is only trying to protect me, but we’re good now. I tell her that she is safe and no longer needs to be hypervigilant, think three steps ahead at all times, or plan for the worst.
IFS is a bit more structured than my personal method. It identifies parts that serve three specific roles and how to access your genuine self. While there are some therapists trained in IFS, you can learn more about how to start a dialogue with your parts family HERE.
5. Get help when you need it. A 2022 study showed that only 66.7% of U.S adults with serious mental illness received treatment. (1) This is not to say that you need treatment if you are struggling, but it’s important to explore what kind of support works for you and seek help. If something feels off or your daily life is disrupted by mental health challenges, it might be a good idea to get an assessment done. Mental Health America has quick online assessments that are free and anonymous - I promise you won’t have to make an account or sign up for a trial to view your results.
Note: these are meant to be a “quick snapshot” of your mental health, not a full clinical assessment, but they can give you a better idea of where your mental health is at and help you decide how you want to move forward.
I think it’s important to add that just because something is proven to work does not mean that it will work for you. It’s totally ok if journaling is not your thing or therapy isn’t helpful for you. Find out what does work, and add those to your toolkit.
As we begin Mental Health Awareness Month, let’s remember that real impact happens when we move beyond conversations and into tangible efforts. Awareness is powerful, but action is where change begins. This month, let’s commit to showing up for ourselves, for each other, and for the future of mental health.
1. Degenhardt, Louisa, and Wayne Hall. "Cannabis use and the risk of developing a psychotic disorder."
National Library of Medicine, June 2008, pmc.ncbi.nlm.nih.gov/articles/PMC2424288/. Accessed 2 Apr. 2025.
2. "Mental Illness." National Institute of Mental Health, Sept. 2024, www.nimh.nih.gov/health/statistics/mental-illness#:~:text=Mental%20Health%20Treatment%20%E2%80%94%20SMI,-Figure%204%20presents&text=In%202022%2C%20among%20the%2015.4,males%20with%20SMI%20(59.3%25). Accessed 15 Apr. 2025.
